Fitness Flohmarkt · Guide
Dumbbell floor press: chest training without a bench
The dumbbell floor press is done lying on your back. Your upper arms meet the floor as you lower, shortening the range compared with a bench press. Touch down gently and choose a weight you can control while lying back and putting it down.
In short
Plant both feet and press the dumbbells up over your chest. Lower until your upper arms touch the floor softly. Keep wrists over elbows and press up again from a steady bottom position.
How to do the dumbbell floor press
- Sit on a firm, clear surface. Stand the dumbbells on your thighs and hold them close as you lie back under control. Plant your feet flat and bring the dumbbells over your chest.
- Lower slowly. Bring your elbows slightly toward your sides so your forearms are roughly vertical at the bottom. Let your upper arms touch down gently and keep a firm grip on the dumbbells.
- Press the dumbbells back above your chest. Keep your wrists straight and your hips on the floor. Leave space between the dumbbells at the top.
- At the end of the set, bring the dumbbells close to your body. Draw your knees in, guide the dumbbells onto your thighs and sit up under control. Practise this exit with light weights before increasing the load.
What changes compared with a bench press?
On the floor, the descent ends when your upper arms touch down. On a bench, your elbows can travel lower if your mobility and control allow it. Both presses train your chest, triceps and front shoulders. A bench gives you more range if you want to practise the lower part of the press.
Three common floor press mistakes
| What you notice | What to adjust |
|---|---|
| Your upper arms hit the floor. | Slow down over the last few centimetres and press once the contact is steady. |
| The dumbbells tip toward your head or feet. | Bring your wrists back over your elbows and use less weight if needed. |
| Your hips lift as you press. | Keep both feet and your hips on the floor. Choose a weight you can press smoothly from that position. |
Which dumbbells suit the floor press?
Use two matching dumbbells with handles you can grip securely. Test getting into position and sitting back up first. When you can control both, try eight to twelve steady reps. Choose a load that leaves enough control to put the weights away.
Hex Dumbbell
Example 2 × 5 kg for CHF 30
The flat hex heads keep the dumbbells steady when set down. Select a pair and the weight per hand in the shop. The example price was checked on 9 November 2026.
Choose your pair and weightFrequently Asked Questions
Which muscles does the floor press train?
Your chest, triceps and front shoulders press the dumbbells. The floor limits how far your upper arms travel on the way down.
Which grip works for the floor press?
A neutral grip with palms facing each other is a good starting point. You can also turn the palms slightly forward as long as your wrists stay in line with your forearms.
Should I fully rest my upper arms on the floor?
Touch down gently and keep control of the dumbbells. A brief pause helps you press from the bottom without momentum.
Can I floor press with one dumbbell?
Yes. Press with one arm, then switch sides. Keep both feet planted and use a weight that lets your torso stay flat and steady.
Technique reference
Muscle & Strength · Dumbbell Floor PressFind your dumbbell pair for the floor press
Choose a weight per hand you can control through the last press and when putting the dumbbells down.
Choose a suitable dumbbell pair